Oh goodie! Man, I hope the sept big dawg competitions don't cooencide with the Colorado crossfit games I am registered for sometime in September. It's going to be a 4 workout two day event hosted by front range crossfit.

13:45only mistakes were 15,10 coming down the ladder. I took some long breaks to ensure shoulders were ready for another round. breathing was fine, but shoulder coordination in later rounds took some serious focus, they didnt want to move the rope anymore.I had another good nights sleep, appetite SLOWLY coming around. Hopefully tomorrow is a good rest day and I am ready to rock on Saturday. Thanks everyone for your advice...its helping.

Hey everybody, I saw how well everyone from Calgary did at the 2009 Games, congrats!!! That must mean the programming is pretty darn good, and you guys work your butt off. I am going to try doing these workouts for a while to try something different and will post my scores to comments.

One question I have, when the exercises, like from the previous day, are orgainized by A1, A2, B, C1, C2, does that meam we alternate between exercises A1 and A2 for the number of sets and rest prescribed, then move on to exercise B and perform that by itself, then move on to C1 and C2 , again alternating between those?

Steve Smith, tempo changes numerous things...most times athletes adapt to movements under higher speed easily b/c they can adjust to sometimes "chat" with other areas..in competition that is fine, in training, not so much..the reasoning behind rx'ing with tempo is to ensure that everyone is on the same page for my assessment as to how everyone is doing...it also helps right now as this is a time to learn about what you suck at and improve on that with decreased intensity brought on by tempo training..what you will notice is an ability over time to perform the movements that were previously done under tempo easier when performed for time...hope that makes sense of some things...there is a method to this...sometimes i just do not have the time to explain it but believe me when i say i am committed to turning the majority of people who do this program into the fittest humans possible...with that takes analysis, tweaking, assessing, feedback...etc...thank you

Yes. I have seen on several of your WOD post the post-WOD recommendations for the macro-nutrients and i have been trying to formulate something that will work for our athletes and myself as a suggested level of intake based on the WOD, BF%, gender, etc... Did you base this on some literature that your read or more through personal expertise or both. My background is in medicine, I am a PT and have orthopedic clinics here in Texas and I am interested in developing some specific nutritional guidelines post-WOD for our athletes. Your Blog is the first one that I have seen with the level of specificity that you have. Looks like good stuff.

Burned through the ladder on the way up, then took time on the 50,45,40,35 rounds coming down to ensure no f ups. Did not want to have to do those rounds again! Screwed up on the round of 20 but other than that, they all went pretty good. Surprisingly, the shoulders feel real good after, but the wrists/forearms are dead to the world.

that was fun for the most part (# of fails in brackets)5, 10 unbroken15 (1)20-35, ub40 (2)45 (12), 50 (started counting broken reps)45 (2)40 (1)35 (2)30 (1)25 ub20 (1)15 ub10 (1)5 ub38:33i thought my ns was ready after a short warm up, but guess it wasn't... or maybe the du's were just tough today. Welcome back Ryan... nice to grunt this one out with you.

Thanks for taking the time to answer the question. I had noticed that the movements were SIGNIFICANTLY harder with a decreased tempo. I had started to wonder recently (as of the games) if my weakness were being masked by strengths. This programing has, so far, put a painful spotlight on my weak spots. I trust you, James, and you can count me in.

Question for the community, or OPT, if you've got time: once a weakness is identified, when (or how) do you address it?

As part of a warm-up?In skill work after the workout?As an additional workout?In some other way?

No much I wanted to do for warm up on this except skip a few minutes and stretch out the ankles…

WOD - 9:20 messed up at 35 on the way down the ladder.

I did this with Sterling and Jenika today at CF Westside and it was good times.

Now I’m chowing down on some organic “Quinoa” ground turkey breast and buffalo. Wikipedia claims Quinoa is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest”

Extended warmup; joint mobility and prehab work.Few straddle planche holds - these felt weak today. haven't trained them much lately.WOD: Well, I suck at double unders, so this was a good one for me. 28:52' - only the 5-15 rounds unbroken, or I'd never have finished. Slowly improving, though. If my shoulders are fatiguing more than my wrists/forearms, I'm guessing I need to refine my technique to have less shoulder involvement. Going to film myself on these next time.Finished with some QDR pushups 2x14Lying lateral raises 12x6x6 These were hard today.Jumping C to B pullup practice.

Went out to the garage thinking I'd have to do this not as rx'd due to time crunch/family/o-lifting class later tonight, but I ended up doing it as rx'd after all! #'s in () are where I missed and had to start over.

Not sure, but I believe my prior pr for du's unbroken was in the high 20's or low 30's. Built in incentive really helped. Kinda like how that wod a while back with the 1 min rest vs. 3 min rest really helped me speed up my burpees.

Finally got the Buddy Lee rope today, but still didn't help me nail this workout. I struggle with double unders. I did 35 minutes of work on them then went on a 40 mile bike ride. I am gonna start practicing the double unders post workouts now till I can string them together (I can do maybe 10 now without messing up).

26:01, but 50 and down to 25 broken--I couldn't hold on to the rope because my wrist had shooting pain to shoulder--no matter how much rest I took! Apparently, not ready to do 2 workouts in one day yet.

Back in Nov '08, I stood NO chance of completing this as rx'd. Went into the 30 round at 1:38. By the time I finished round 35, I realized it was going to be fight or flight to get through the hump. The biggest observation for me on this is that 70% of the failures you see were on reps 1 and 2 of each set. 20% of the failures were between 2 and 10. The last 10% were anywhere between 11 and the last rep to complete the set. Longest failure was on rep 30 of the first set 40. Something happened when I hit 40, I failed 4 times on the first rep or two of that set.

x = marks a failure for the set resulting in a restart.5/10/15/20/25/30/35/40xxxx/45x/50x/45xxx/40xxxx/35x/30x/25x/20/15/10/5

Geoff, oddly enough my legs are fine until I walk up stairs... its my arms and upper back that are killing me.... I think I have exposed a general weakness, lets call it "pulling"..... so good to be back!

my first time doing 50 unbroken d/u's. Wasn't sure if RX was even possible for me but once I hit 40, I knew I could do it. can't wait to do this workout again. My double unders seemed to get stronger later in the rounds.

Looking forward to rest day. It's my daughter's birthday tomorrow so I just may break down and have a cupcake!

unbroken until 40... then repeated this 8 times b4 completing... not sure what the problem was... broken on 40 AGAIN on the way down... 5 attempts 2 complete... all attempst between 22-38... not sure WTF the number 40 has against me!... I think I should filf some DUs as I really could use some feedback on these... perhaps a project 4 2morrow...

~17:53

cooldown - built a weight rack 4 the new bumper plates... so excited...then did some work on the hang board!...

@Bowser. Keep it up man. There will be days like this one mor eoften than not, but it does make you stonger--and that's proven.

When I started in January, the first WOD I did was row sprint interval based upon our best 2k time. I only had an estimate of 10:00 for that time, but when I was done I had to scrape myself off the floor. In May my 2k time was 7:37 and again last week my time was 7:01.

Push through the suck and in no time double unders will be your bitch.

Thanks for the encouragment David....I know all these thnings, and like anything it's practice, practice, practice.....I have hit 50 DU's in the past, just not in a ladder like this. But that's the beauty of this programming....throws shit at you you're not expecting!

Anyone know how to rotate the video 90degrees? For anyone who seems to be more proficient at editing videos than I am, any suggestions as to what program to use that is easy? I have adobe premier pro and find it way to complicatedThanks

Wow. Yesterday we did Annie. Today we did a thruster and burpee - pull-up work out: http://www.slccrossfit.com/salt_lake_city_crossfit/2010/01/friday-29jan2010.html. Then the coach wanted me to do this flight simulator. Took me 17:49. This was enlightening. I want to do it fresh and see how my time improves. My shoulders and calf ache, though! Means it was a good one!

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